Ditch the 20 oz sugary soda and swap it for the diet version. In a year, that substitution can help you lose close to 25 pounds.

Walk around the block. Just once is fine. Add another block every couple of days. The more you move the more calories you burn.

Substitute one low-fat or no-fat dairy product for a high fat one. You can lose five pounds in a year by simply swapping a glass of whole milk for one of 1-percent.

Aim for at least six servings of fruits and/or vegetables daily. If you have a glass of juice with breakfast and an apple on the way to work, you're one-third of the way to enough servings.

Sit down to eat. You'll pay more attention to what you're eating and take it more seriously.

Learn to read labels. A calorie count of 125 may not sound like much in a bottle of soda..until you see that the bottle actually contains 2.5 servings. Ditto for chips. A 99-cent bag often contains three servings at 140 calories a pop.

Take the stairs. Use mustard instead of mayo. Try a new fruit or vegetable.

Take it slow to get up to speed with fitness goals. By making a few changes you can improve your health and your waistline.